Deadlift-
225 x5
260 x5
300 x5
DB Row-
100 2x12
100 1x20
DB Lunges-
45 3x6
Swiss Ball Leg Curls
Back Extension
Squat-
170 x5
195 x5
220 x5
BBB Assistance-
150 5x10
Some front squats, some banded good mornings.
Shrugs-
315 3x20
Deadlift-
245 x3
280 x3
300 x3
I need to fix my fucking form, my hips keep fucking popping up first!!
Kroc Rows-
100 2x15
100 1x20
DB Lunges-
50 3x6 per leg
Swiss ball leg curls
Weighted back extensions
So, I have been cutting since about mid way through March, I am going to continue till I am around 216-217. I was sitting around 245 and all that extra weight was awesome for my lifts, but performance wise and physique wise, it wasn’t. I am sitting around 225 right now. For some reason I still cannot see my abs, which isn’t a huge deal but I couldn’t even see them when I was below 200 and I am 6’6". I have a weird body type or something. Anyways, once I get to that desired weight I will then start working on strength again. I have lost a decent amount while cutting, which is expected.
So new lifts are-
OHP-110
Squat- 235
Deadlift-315
Floor Press-140
Also, I am running CBL which has been great for cutting. I need to work on getting more protein in, also.
Deadlifting later…
Deadlift-
205 x5
235 x5
275 x5
DB Rows-
100lb 2x10
1x15
Then I did about 6 sets for abs. I have been sick all this week and the lifting isn’t helping.
OHP-
70 x5
80 x5
95 x5
BBB Assistance-
70 5x10
Standing Upright Row-
3x10
Push-ups after each set
DB Reverse Fly-
3x12
Band pull aparts after each set
Some curls and abs…
Some good honest work happening here.
Keep on going! Would like to see the results of your cut. You sound like a big MOFO.
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[quote]theBird wrote:
Some good honest work happening here.
Keep on going! Would like to see the results of your cut. You sound like a big MOFO.
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Haha, well I was at 245, the weight was amazing for strength purposes and my lifts shot up. But I couldn’t keep it cause I didn’t like my look at all. I will post some pics eventually, I am still trying to get rid of this last little fat around my stomach. It won’t seem to budge. I have a weird body type especially for a 6’6" guy. I still can’t see my abs so I am starting to train them more. I am sitting at like 220 and once I get to the leanness I want, I will start focusing on strength again and staying lean. Thanks for stopping by again.
Edit: I just realized I repeated myself and pretty much said the same thing from a few posts back…
Squat-
155 x5
175 x5
200 x5
5x5 185
Shrugs-
315 3x20
Ab work…
Deadlift-
225 x3
250 x3
285 x3
245 3x5
Some box jumps in between sets…
DB Shrugs-
70 3x20
Low Row-
3x12
Abs…
OH Press-
80 x3
90 x3
100 x3
BBB Assistance-
70 2x10
75 3x10
DB Upright Flys-
25 3x12
Band Pull Aparts
Standing Upright Row-
80 3x10
Push-Ups after each set
Abs and some curls…
So on some off days now I will be doing some cardio. It will usually be on a treadmill walking on an incline. Also, I’ll be doing arms and a little back work on these days too. I do not work that much on arms so these days will help bring them up.
Today I did:
Treadmill:
4% Incline
Speed: 4
40 Minutes
Distance: 2 Miles
DB Curls:
25x10
30x10
35x10
DB Hammer Curls:
20x10
25x10
30x10
EZ Bar Curls:
75x10
75x8
75x6
Face Pulls:
3x12
Squat-
165 x3
190 x3
210 x3
185 3x5
Some 3 second pause squats.
Shrugs-
3x15 275- 1 second pause 225
Abs…
Floor Press-
100 x3
110 x3
125 x3 + 1
Heavy Singles…
DB Floor Press w/ Fat Gripz-
65 3x10
BB Row/Reset Every Rep-
135 3x10
Shoulder Dislocations-
3x10
Dips with Bands-
BW 5x10
This might be a stupid question, but as you are doing 5/3/1, why are you not trying to push out extra reps on your last set?
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[quote]theBird wrote:
This might be a stupid question, but as you are doing 5/3/1, why are you not trying to push out extra reps on your last set?
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Not a stupid question at all… I just don’t do it. I usually do the BBB assistance so Wendler says it is optional to go for extra reps when using that assistance template.
Some fasted basketball around 12…
Later on…
DB Hammer Curls-
2X Super-Set
40 x12
35 x12
30 x12
DB Curls-
2X Super-Set
35 x12
27.5 x10
Face Pulls-
3x12
Shoulder Dislocations
3x10
2 Sets of Abs…
I didn’t log sunday but it was deadlift day…
OHP-
80 x5
95 x3
105 x1 +2
BBB Assistance-
75 5x10
I did some heavy singles also, I tried 135 and couldn’t get it. I got it before but that was at my higher weight…I am around 220 now.
Bent Over Fly-
3x12
Standing Upright Row-
2x12
Also some triceps and abs…
Fasted cardio tomorrow morning.
articles.elitefts.com/training-articles/sports-training/new-training-plan-rach-edit/
New Program, somewhat resembles 5/3/1.
Here are the numbers I’ll be using for the %s…
Squat- 250
Deadlift-350
OHP-110
Floor Press-150
All my assistance will be in the rep ranges of 12-15 and I will probably be doing about 2-3 different assistant exercises with each main lift. Lifting days will be T/TR/Sat/Sun.
Off days I will be doing some form of cardio, either basketball or treadmill. Also, I will be doing some arms on those days, as I have said before.
I have an internship this summer which is full time. I should be able to balance all of this.
Squat-
180 5x5
DB Shrugs-
85 4x20
DB Goblet Squat-
90 3x10
3x15 abs.
This morning I did some fasted treadmill walk for 35 minutes, 2% incline, 4.2 speed.
More fasted cardio in the morning…